Rowing WOD 12/24/13:
Abby getting after it at the Renegade Rowing League last Saturday!
8 x 500m w/ 2min Rest
1st/2nd – Like start of 2k
3rd/4th – Like 2nd 500 of 2k
5th/6th – Like 3rd 500 of 2k
7th/8th – Like finish of 2k
With our first 2k of the winter in the bag and Christmas upon us, this is a great opportunity to focus on a few tactical aspects of the 2k and get in some solid race pace work before the holiday. Try to keep a consistent pace over all 8 or “negative split” toward the end if you’re feeling good. Negative splitting means you pull a faster split than you did the last piece.
As a quick review for novice rowers, race pace over 2,000m will be at a stroke rating of 28 − 32 strokes per minute and a consistent 500m split. The lower the split the better. Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth. I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset. Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.
Post your split for each piece and share what you focused on!
Renegade Rowing 
8 X 500m
1:50.6 28
1:50.6 27
1:49.8 27
1:49.6 28
1:49.0 29
1:48.8 32
1:48.7 32
1:48.5 34
still a work in progress with form…. liked working on increasing stroke rate to decrease split
1:51.0 @ 31
1:50.5 @ 31
1:53.4 @ 32
1:53.8 @ 32
1:55.0 @ 30
1:55.1 @ 30
1:44.1 @ 28
1:47.9 @ 27
1:51.3 @ 30s/m overall 7:25.2 2k
Pretty happy with that. I kept with my initial gameplan. Will set my parameters higher (or technically lower) next time for a better overall time. Good workout Coach! Merry Christmas my friend to you and Miss Alex!!!
Awesome Larry! Way to finish strong. I know you’ll make it more consistent next time. Merry Christmas and Happy New Year to you and the Family!
Did 4 pieces instead of 8
1. 1:41.0 (with start)
2. 1:42.3
3. 1:43.0
4. 1:31.6 (sprint last 250)
This one was fun! Tried to settle into a maintainable pace for each piece, then took it up at the end for the last one.
Solid Nick! Good execution and awesome sprint! Hope you guys had a fun holiday!
Generally pleased; average split coming down & s/m going up. Need to continue to work on ability to negative split.
15:06.4, 1:53.3, 28 s/m
1:48.6, 31
1:48.7, 31
1:50.3, 29
1:51.1, 29
1:58.3, 26
1:57.6, 27
A little late on the upload.
Did 4 X800m instead
2:02.5 @ 33
2:03.4 @ 30
2:04.1 @ 30
2:00.6 @ 32
Definitely still working on stamina and form, especially when tired
I like the awareness and focus. Keep working hard Terese! Love seeing you crush it!